Common symptoms of osteoarthritis such as finger joint pain and stiffness that can make activities like knitting, baking, and driving difficult are often worse in the winter. But arthritis-induced stiffness and inflammation do not have to keep you from enjoying your hobbies and getting out and about to engage in social activities. In this article, with insights from Jaspal “Ricky” Singh, MD, Vice Chair and Associate Professor of clinical rehabilitation medicine and director of the Interventional Spine program at Weill Cornell Medicine, we’ll explore practical tips and strategies to deal with the effects of colder weather and reduce the extent and frequency of osteoarthritis flare-ups.
Winter Flare Triggers
Osteoarthritis, which is the most common joint disorder in the United States, affects one in three people over age 65 and women more than men. And the risk of osteoarthritis increases in women between the ages of 50 and 75. This is due to several factors, including that the estrogen-deficient phase of menopause can cause joint pain and inflammation.
Wintertime weather, including lower temperatures and dampness, can bring about arthritis flares. Lower temperatures can cause the joints to stiffen and increase sensitivity, while changes in barometric pressure can lead to joint swelling and discomfort, especially in weight-bearing joints like the knees, hips, and spine, as well as the hands.
Keep Warm
Staying warm and hydrated are crucial elements of managing arthritis flares in winter. “Keep warm with layered clothing, thermal wear, and heated blankets. Cold weather can make joints feel stiffer and more painful,” says Dr. Singh. He also recommends engaging in low-impact exercises, like walking or swimming, to maintain joint flexibility and strength. “Even light indoor exercises can help,” says Dr. Singh. “A physical therapist can recommend specific exercises and techniques to keep joints flexible and strengthen surrounding muscles,” he says.
Eat Right and Stay Hydrated
What you consume is just as important as the need to keep moving. “Drink plenty of fluids to keep joints lubricated and reduce stiffness; eat a balanced diet rich in omega-3s found in fish, flaxseeds, and walnuts, and antioxidants found in fruits and vegetables, to help manage inflammation,” says Dr. Singh.
Keep Moving
Solutions for winter flares include exercise, pain relievers, and even acupuncture. “Engage in gentle exercises, like stretching or water aerobics, to maintain flexibility and strengthen muscles around the joints. Tai chi can also be beneficial for improving balance and coordination, which may help reduce pain and improve joint function,” says Dr. Singh. “Over-the-counter pain relievers such as ibuprofen or acetaminophen can help manage pain, but for more severe pain, it may be necessary to consult a health-care provider for prescription pain relief options or topical analgesics,” says Dr. Singh. Engaging in gentle, regular movement can prevent stiffness from worsening. “It’s important to avoid staying stationary for too long,” says Dr. Singh.
Avoid the Cycle of Decline
It is not unusual to worry that winter flares might lead to a worsening of arthritis, and while there isn’t a direct cause-and-effect relationship between flares and escalation of the condition, there is an association. “Flares do not cause OA to worsen, but they can contribute to a cycle of increased pain and decreased activity, which can lead to a general decline in physical condition, potentially exacerbating OA symptoms over time,” says Dr. Singh.
An avoidable cycle of decline includes these steps:
- Increased pain and stiffness may lead to reduced physical activity.
- Frequent and severe flares can make it harder to manage daily activities.
- Persistent inflammation during flares may contribute to more chronic discomfort and joint damage.
Managing Arthritis
Keep warm, maintain a healthy diet, stay hydrated, keep moving, and follow your health-care provider’s recommendations regarding pain relievers. “Always consult with a health-care provider for personalized advice and treatment options,” says Dr. Singh.
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